Walnut vs. Sprouted Peas
Nutrition comparison of Walnut and Sprouted Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and sprouted peas:
- Both walnut and sprouted peas are high in calories, iron, potassium and protein.
- Sprouted pea has more niacin, however, walnut contains more Vitamin B6.
- Sprouted pea has signficantly more Vitamin C than walnut.
- Walnut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and sprouted peas are high in calories. Walnut has 427% more calories than sprouted pea - walnut has 654 calories per 100 grams and sprouted pea has 124 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to sprouted peas per calorie. Walnut has a macronutrient ratio of 9:8:84 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Sprouted Peas | |
|---|---|---|
| Protein | 9% | 24% |
| Carbohydrates | 8% | 72% |
| Fat | 84% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 49% less carbohydrates than sprouted pea - walnut has 13.7g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than sprouted pea - walnut has 6.7g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Sprouted pea has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Both walnut and sprouted peas are high in protein. Walnut has 73% more protein than sprouted pea - walnut has 15.2g of protein per 100 grams and sprouted pea has 8.8g of protein.
Fat
saturated fat
Walnut is high in saturated fat and sprouted pea has 98% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and sprouted pea has 0.12g of saturated fat.
Vitamins
Vitamin C
Sprouted pea has signficantly more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and sprouted pea has 10.4mg of Vitamin C.
Vitamin A
Walnut and sprouted peas contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and sprouted pea does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than sprouted pea - walnut has 0.7mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.
Vitamin K
Walnut and sprouted peas contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Sprouted pea has more niacin, however, walnut contains more Vitamin B6. Both walnut and sprouted peas contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Walnut | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.341 MG | 0.225 MG |
| Riboflavin | 0.15 MG | 0.155 MG |
| Niacin | 1.125 MG | 3.088 MG |
| Pantothenic acid | 0.57 MG | 1.029 MG |
| Vitamin B6 | 0.537 MG | 0.265 MG |
| Folate | 98 UG | 144 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 172% more calcium than sprouted pea - walnut has 98mg of calcium per 100 grams and sprouted pea has 36mg of calcium.
iron
Both walnut and sprouted peas are high in iron. Walnut has 29% more iron than sprouted pea - walnut has 2.9mg of iron per 100 grams and sprouted pea has 2.3mg of iron.
potassium
Both walnut and sprouted peas are high in potassium. Walnut has 16% more potassium than sprouted pea - walnut has 441mg of potassium per 100 grams and sprouted pea has 381mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than sprouted pea per 100 grams.
| Walnut | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.061 G |
| Total | 9.08 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than sprouted pea per 100 grams.
| Walnut | Sprouted Peas | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.265 G |
| Total | 38.156 G | 0.265 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Walnut g
()
|
Daily Values (%) |
Sprouted Peas g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or sprouted peas contain more calories in 100 grams?Both walnut and sprouted peas are high in calories. Walnut has 430% more calories than sprouted pea - walnut has 654 calories in 100g and sprouted pea has 124 calories.
Does walnut or sprouted peas have more carbohydrates?
By weight, walnut has 50% fewer carbohydrates than sprouted pea - walnut has 13.7g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.
Does walnut or sprouted peas contain more calcium?
Walnut is a rich source of calcium and it has 170% more calcium than sprouted pea - walnut has 98mg of calcium in 100 grams and sprouted pea has 36mg of calcium.
Does walnut or sprouted peas contain more iron?
Both walnut and sprouted peas are high in iron. Walnut has 30% more iron than sprouted pea - walnut has 2.9mg of iron in 100 grams and sprouted pea has 2.3mg of iron.
Does walnut or sprouted peas contain more potassium?
Both walnut and sprouted peas are high in potassium. Walnut has 20% more potassium than sprouted pea - walnut has 441mg of potassium in 100 grams and sprouted pea has 381mg of potassium.